The only part of the article I don't buy into completely, is the paragraph entitled "Heart Rate Training" where Rick says, "Outside of any specific anaerobic/high heart rate/speed workouts you are doing, be sure to keep your heart rate in an aerobic zone in order to maximize fat burning." Yes, keeping your HR in the "Tempo/Endurance" zone will burn the highest percentage of fat (as compared to carbs & protein)..but it won't burn the highest volume of fat. Additionally, when you stop training in the "Tempo/Endurance" zone (and we're talking L2/L3 zones here) your body stops burning fat IMMEDIATELY..unlike training in the higher anaerobic zones where your body continues to burn fat long after the workout is complete. That is why you'll read articles professing that High Intensity Interval Training (HIIT) workouts are good for burning fat. They are!

Lastly, I can't stress the importance of a weight training (resistance) program (not just in the off-season but throughout the year)..even if it's only to maintain the muscle you already have. Lets face it, the older WE get the more the body loses muscle mass just through the ageing process. I think I recall reading, from a reputable source, that after age 40 our body loses 1% muscle mass per year. (I'm sure that's for sedentary people) So, by age 60 you'll have lost 20% of your muscle mass that you had at age 40. (That's another good reason to stay on-top of a weight training program.) Think about that for a moment. Here you are training to get stronger on the bike, and your biological clock is making you weaker. That doesn't mean you need to run out and join a gym and start doing bench presses, squats, etc. with a thousand pounds on the rack. There's a lot you can do at home with a swiss ball and a set of dumbbells.

For the athletes I coach, I have a GOOD weight training program specifically designed for cyclists. Email me: mullerrj@comcast.net and I'll send you a copy. Oh, and the best part about weight training is (just like HIIT intervals) you will continue to burn fat AFTER the workout is over.

No comments:

Search This Blog

USA Cycling Official & Coach

Coach Rob- Masters 55+

Welcome

Welcome to my Coaching Blog. I'm a USA Cycling Level 2 Power Based Coach. I was the first USA Cycling Power Based Cycling Coach in the State of Pennsylvania. To become a Power Based Coach you have to pass a pretty comprehensive exam by USA Cycling http://www.usacycling.org/ on the use of Power Meters for Cycling Coaching. I also think you must become a Level 2 Coach before you're able to take the exam. I've been training and coaching with Power for over 10 yrs. now.

Although I don't actively coach right now, I do give FREE advice to athletes looking to set up a training program for the first time or to seasoned athletes looking to 'break-through' to a higher level of racing/training. I've coached just about every type of athlete in the past, from young world class triathletes in their 20s, competitive cyclists in their 30s and 40s to older athletes in their 50s (like me) looking to just get back in shape. I've even coached older cyclists in their 60s looking to get stronger on their group rides with friends. So, feel free to email me any questions: mullerrj@gmail.com